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Workout 5.11.20

Warmup
9:00 EMOM
A- warmup your violent hip extension
B- :20 of double unders/practice
C- :30 plank
Lift–VIolent hip extension
Every :90 for 6 rounds
No equipment: 3 Burpee Broad Jumps
KB/Dumbbell–5-10 russian swings, AHAP
Barbell–Power clean x 3 reps
Workout
12:00 AMRAP
2, 4, 6, etc up the ladder

Violent Hip extension movement
Double unders (x5)

No equipment–burpee broad jump–reps/2 (so 1,2,3, etc)
KB/DB–American swing
Barbell-hang power clean

rx weight would’ve been 95/65, or 24/16kg kb
rx+ would’ve been 115/75, or 28/20

If you don’t have a jump rope/double unders, do 1 mountain climber/double under rep. 
Extra Work
10:00 EMOM
2 dumbbell front squats for max speed

goal is a weight that feels like about 70%

then

10 sets of:
10 bentover or ring row
10 lateral raises
10 front raises

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